February 2024

OPEN WOD 24.1 For time: (15min cap)21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell […]

10min to achieve a 10 rep Max Touch and Go Deadlift “Team WOD” For Time:(25min cap/both working) Partner 1 – 21 Calorie Row/Bike Partner 2 – 21 Deadlifts 225/155lbs RX+275/185 MRX 185/125 Partner 1 – 21 Deadlifts Partner 2 – 21 Calorie Row/Bike REST 1min Partner 1 – 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

Strict Press Build-up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 HERO WOD TEAM “FALKEL” 25min AMRAP: 8 Handstand Push-Ups MRX 2/4″ rise 8 Box Jumps 30/24″ MRX 24/20″ 1 Rope Climb 15′ MRX 10′ *One partner completes a round while other partner rests, slap hands to switch* **compare

Back Squat Build-up E3MOM 10 – 5 – 3 – 2 – 1 5 Rounds For Time: (21min cap) 21 Back Squats 95/65 RX+115/75 MRX 75/55 15 T2B or wallball sit-ups 10/9 Calorie Row/Bike or 200m Run Rest 1min after Each Round Core & Squat Development 20 KB/DB/BB Lunges (alternating/unbroken) 20 KB/DB/BB Sit-Up to Press

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/55 10 Deadlifts 15 Box Jumps/Step-Ups 24/20” MRX 20” *Start Immediately after 13.2* Workout 13.2db 8min AMRAP:Complete the Complex For Max Load 3 Deadlifts to2 Hang Cleans (power or squat) to1 Shoulder to Overhead *compare to 7 Feb 22* Shoulder, Core & Grip Development

“LUKE” For time: (40min cap) 400m Run 15 Clean & Jerks 155/105lbs MRX 115/75 400m Run 30 Toes to Bar 400m Run 45 Wallball Shots 20/14 to 10’ MRX 20/10lbs to 9’ 400m Run 45 Kettlebell Swings 24/16kgs MRX 20/12kgs 400m Run 30 Ring Dips MRX Dips 400m Run 15 Lunges (alt leg) 155/105lbs MRX

“HARPER” 23min AMRAP: 9 Chest to Bar Pull-Ups MRX Pull-Ups 15 Power Cleans 135/95 MRX 95/65 21 Air Squats 400-meter run with a 45/35lb plate MRX 25/15 Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups *compare to 3 Feb 23* Core, Guns & Grip Development 10 Skin the Cats 20 Plate Pinch Curls 20 Hip Extensions 20 Barbell Curls 20 GHD Sit-ups 20 DB Hammer Curls 20

“THE 1 Mile Aerobic Test” by DB For Time: (15min cap) 400m Row – Rest 1min 200m Run – Rest 1min 200m Row – Rest 1min 400m Run – Rest 1min 200m Row – Rest 1min 200m Row **Athletes can start with run or row and switch thereafter* Rest 3min exactly after Aerobic Test 3

Hang Squat Clean Build-up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 5 Muscle-ups MRX Chest to Bar 15 Pistols (alternating) OR 5 Rounds For Time: (20min cap) 6 Hang Squat Cleans 4 C2B and 4 T2B 30 Air